How to Improve Your Sleep

For most of us, it seems like we’re in a never-ending battle of figuring out how to get the best night’s rest. If you’re tired of tossing and turning all night, consider a few of the tips we’re about to share! 

Getting The Best Rest

Let’s face it—sleeping well impacts nearly every aspect of your mental and physical health. If you don’t get enough rest, it’s likely that your energy, productivity, emotional balance, and much more can be greatly affected. It may seem like getting great sleep is a far off dream, but there are numerous things that you can do to help improve your quality of sleep

Unhealthy choices and habits can cause you to toss and turn at night—negatively affecting your mood, brain, immune system, creativity, weight, and more. By trying out a few of the lifestyle tips we have to offer you, you may find that you are able to improve your sleep quality and in turn, feel better throughout the day. 

#1: Stay In Sync

Getting in sync with your body’s natural sleep-wake cycle is one of the best things you can do for your sleep. If you keep a regular schedule, you’ll feel more rested and energized than if your sleep schedule is sporadic. 

If possible, it’s best to get up and go to sleep at the same time every day. This not only helps your body’s internal clock, but it linked to quality sleep. Choose a time when you already usually feel tired so that you don’t toss and turn while trying to fall asleep. Additionally, avoid sleeping in, even on the weekends (or your days off!). The more your sleep schedules differ, the more likely you’ll experience symptoms similar to jet lag. Instead of sleeping in, it’s better to take a short nap during the day if you need a little extra rest. 

#2: Limit Light Exposure

Exposure to light can affect your alertness, and ability to rest at the proper times. Melatonin is a naturally occurring hormone that is controlled by light exposure and helps to regulate your sleep-wake cycle. When it’s dark, your brain secretes more melatonin which helps to make you feel sleepy, and when it’s late, makes you more alert. There are many aspects of modern life that play a role in our body’s natural production of melatonin and shift in our circadian rhythm. 

 At night, it’s helpful to avoid screens within 1-2 hours of your bedtime. Blue light emitted by your electrics is extremely disruptive to your ability to fall asleep. It’s best to avoid late-night TV, backlit devices, and other electronics that shine a bright light on your face. When it’s time to sleep, make sure your room is dark and is equipped to keep light out come morning. 

#3: Create A Routine 

Having a set nighttime routine can be a helpful tool to train your body that it’s time to go to bed. Your routine is completely customizable, you can implement whatever helps you wind down. Some suggestions we have are taking a shower or bath, pampering your skin, using red light therapy or salt rock lamps, and doing breathing exercises to help your body get to a restful state.

Additionally, it may be helpful to implement a few natural products to help your body calm down. You can start by experimenting with essential oils like lavender and orange—both of which are known for the calming properties. If you want to up your sleep quality, even more, consider trying CBD. CBD has some amazing properties that are believed to help promote rest and calmness—perfect for right before bed!

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